this is because light suppresses the body’s production of melatonin, a hormone that plays a role in signaling to the body that it’s time to sleep. under ideal conditions, your body temperature starts to fall by a couple of degrees about one to two hours before bedtime in preparation for sleep — and it continues to decline while sleeping, said leslie swanson, a clinical psychologist and associate professor of psychiatry in the sleep and circadian research laboratory at the university of michigan. this not only makes it harder to fall asleep, but it can also cause frequent awakenings during the night. all of these activities too close to bedtime will delay your body’s internal (or circadian) clock and make it harder for you to get the shut-eye you need. going to bed and waking up at the same time every day, even on the weekends — no matter how tired you may feel in the morning — will help your circadian clock adjust to your desired bedtime. daytime sunlight cues your body that it’s time to be alert and strengthens the circadian clock, which in turn promotes better sleep at night, said philip gehrman, a clinical psychologist and associate professor at the penn sleep center at the university of pennsylvania.
if you need to use a screen at night, dr. swanson suggested dimming your device to the lowest possible setting and shifting your screen to “night shift” mode, if it’s available. that’s why she and other experts said that you should avoid aerobic exercise close to bedtime. and when it comes to drinking, experts recommended not consuming alcohol in the hours leading up to bedtime because even though it will probably cause you to conk out quickly, it will likely lead to a fitful night of poor quality sleep. “we tend to get more deep sleep in a cool bedroom,” dr. gehrman said. and consider turning on a white noise machine or a fan that hums gently to buffer any distracting environmental sounds. “we always say that bed should be for two things: sleep and sex,” dr. gehrman said. still, if none of these strategies help, and your nighttime insomnia starts to interfere with your daytime functioning, seek out a sleep specialist.
do you find yourself struggling to get to sleep more than usual in the summertime? if you notice you can’t sleep more in the summer, here’s why: “sleep is affected by the extended daylight duration during summer and its implications to the natural production of melatonin,” says dr. weiss. it understands light as a signal to stay awake and ‘blocks’ melatonin.” dr. weiss says that the earlier sunrise during the summer signals to our brain that it’s time to wake up, and later sunsets delay the release of melatonin. “in normal conditions, the body temperature lowers before bedtime, creating a sleep signal to the brain,” says dr. weiss. frequent changes in the schedule ‘confuses’ the biological clock and affect sleep quality.” if any of these issues are causing you to lose precious hours of restful sleep, dr. weiss says all you have to do is make a few, minor changes.
“use blackout curtains and a sleep mask to reduce lighting.” dr. weiss says you can get more rest if you turn the thermostat down. “interestingly, a warm shower is more effective than a cold one to support sleep,” dr. weiss notes. a decrease in body temperature gives a sleep signal to the brain.” dr. weiss says that since our routines in the summer aren’t always the same, it’s important to — at least — have some consistency at bedtime. dr. weiss emphasizes that consistent sleep problems shouldn’t go unaddressed, and there are a few tell-tale signs that it’s time to see a doctor. “in that case, you may have insomnia and need to see a sleep doctor.” so if you’re exhausted all the time or can’t seem to shake your sleep issues, be sure to talk to your gp.
how to sleep more soundly during the summer. the good news is that you are not powerless against the plight of summer insomnia. here are a few according to dr. weiss, summer insomnia isn’t the same as regular insomnia. if you notice you can’t sleep more in the summer, here’s why: “ researchers found that waking times were earlier in the summer, while sleep issues such as insomnia and fatigue were less common in winter, how to sleep in summer without ac, how to sleep better in summer, summer sleeping problems, summer sleeping problems, waking up early in summer.
there’s evidence that summer insomnia does more than leave us groggy and tired. in march researchers at the northwestern university in illinois outsmart summertime insomnia with these genius hacks wear blue-blockers. daylight exposes you to stimulating blue light. take a hot shower. there’s an actual physiological reason for summer insomnia. low-level light or persistent and lingering light later in the day contribute to our, summer sleep of animals is called, sun exposure insomnia, seasonal sleep patterns, best sleep temperature summer.
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